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Training Log Archive: nmulder

In the 7 days ending May 11:

activity # timemileskm+m
  Road Running3 1:31:37 11.36(8:04) 18.28(5:01) 205
  Orienteering1 24:04 2.49(9:41) 4.0(6:01) 8019 /22c86%
  Trail Running1 23:02 3.11(7:25) 5.0(4:36) 71
  Total5 2:18:43 16.95(8:11) 27.28(5:05) 35619 /22c86%

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Saturday May 11 #

8 AM

Trail Running (Meyers Farm) 23:02 [5] 5.0 km (4:36 / km) +71m 4:18 / km
ahr:171 shoes: Salomon Sense Pro 5 Blue

Tough and challenging cross-country course at Meyers Farm Parkrun, south of Joburg. Lots of mowed grass tracks. Was pushing another guy for 1st, taking the lead at 3km, but he came back and left me for dead at 4km. Jogged in after that.

Official parkrun times have another mistake again, wrongly giving me the 1st place time and position.

95/75
7 PM

Orienteering race (Woodmead) 24:04 [5] **** 4.0 km (6:01 / km) +80m 5:28 / km
ahr:158 max:171 spiked:19/22c shoes: Inov-8 X-Talon 212 Blue

The Country Club Johannesburg
1:5'000 2.5m

Course felt a bit easy to start with, but Michele made up for it over the last 1/4 of the course going through the bushy area. Lost a bit of time on direction out of #11 and then attacking #13. Slightly right on #14 and then almost perfect and fast through the remainder of the bushland. That gave me a strong gap for the win as Ryno had been 1 min ahead until then and Alex about 15s.

That's given me my 3rd win in the Urban series, so one of my better years so far.

Friday May 10 #

9 AM

Road Running (Broadacres) 35:38 [3] 7.03 km (5:04 / km) +73m 4:49 / km
ahr:150 max:167 shoes: Asics DynaFlyte Grey/Lime

Purple tulip nursery loop. Out on Cedar and back parallel.
2 PM

Note

4 hours of mapping updates at B’sorah.

Thursday May 9 #

6 PM

Road Running (Randburg) 23:37 [4] 5.0 km (4:43 / km) +43m 4:32 / km
ahr:148 max:157 shoes: Salomon Sense Pro 5 Blue

Road Running warm up/down 6:26 [2] 1.25 km (5:09 / km)
shoes: Salomon Sense Pro 5 Blue

Wednesday May 8 #

6 PM

Road Running (Saints) 25:56 [3] 5.0 km (5:11 / km) +89m 4:46 / km
ahr:141 max:180 shoes: Asics DynaFlyte Grey/Lime

Monday May 6 #

Note

Flew back from CT

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